In my previous post, I described ways you can meditate for sleep. The meditations I described were intended as sitting meditations although you can definitely do them lying down if you wished.
In this post, I am going to teach you how to meditate in bed. The meditations I’ll describe are intended to be done lying down. These meditation practices can also help with sleeping.
Is Meditating in Bed Less Effective Than Meditating On A Chair?
The answer is it depends on the person. Some people get better results when they sit down on a chair or mat on the floor.
For some, meditating while lying down in bed helps them get more out of the meditation than when they are sitting down.
The important thing is to experiment and check what’s helpful for you. There may be times when meditating while sitting down may be more comfortable for you. There may also be times that you may decide to do it lying on the bed.
The main concern here is that you’ll end up sleeping when you lie down on your bed to meditate. Obviously, this is isn’t a problem if your aim is sleeping. I’ll discuss how to prepare for this in the next section.
How To Prepare For Meditation in Bed
Here are some guidelines that will help you prepare for meditation in bed. Feel free to experiment with them and only do what will help.
1. If you don’t want to end up sleeping, lie flat on your bed without any pillows or blankets. This will decrease the chances that you fall asleep.
2. It’s important to practice meditating in a room where there is minimal noise and comfortable temperature.
3. Don’t drink too much caffeinated drinks or eat too much 1 hour before meditation.
4. Turn off lights on the ceiling and instead turn warm lamp lights.
5. Try to schedule your meditation a couple of hours before your normal sleeping time to reduce the chances of you sleeping.
First Type of Meditation to Do In Bed: The Sleep Rain
This is a kind of meditation to practice if your aim is sleeping. You might even end up sleeping during this practice which is OK.
When you get distracted during the meditation, gently go back to the practice.
1. Lie down in a comfortable position in your bed.
2. Close your eyes.
3. Imagine the last time when you felt really sleepy. This might be the night before or some other time.
4. Now strengthen your memory of it. Imagine going back to that time when you were really sleepy. Do your best to remember what sensations and urges you had back then. Take a few minutes doing this.
5. Now imagine the same sensations and urge of sleeping raining on you. Imagine every time the rain of sleep showers on you, your urge for sleeping increases.
6. Keep doing this until you’re able to sleep.
Second Type of Meditation to Do In Bed: The Body Scan
This is kind of meditation that you do either with the aim of sleeping or to just enjoy the other benefits of meditation.
This is a practice where you will scan the different parts of your body. You will notice the sensations in each part and take some time observing these sensations. Take about a minute or two noticing each part of your body.
As with the previous meditation practice, when you get distracted just gently go back to your practice.
Try to read each step before performing them. Over time you’ll be able to memorize the sequence without reading the instructions.
1. Lie down in bed and close your eyes.
2. Notice the sensations of touch and pressure in your whole body as well as the sensations of your body touching the bed.
3. Breathe in and with the out breath let go of the pressure.
4. When your mind wanders go back to sensations
5. Notice the sensations in your abdomen. Breathe in and breathe out.
6. Now notice the sensations of your toes of your left foot. Observe each toes’sensations and check for any tingling sensations.
7. Notice the sensations of the bottom of your left foot.
8. Now observe the sensations of the top of left foot.
9. Now notice the sensations of your ankle.
10. Notice the sensations in your left calf.
11. Next notice the sensations in your left knee.
12. Now notice the sensations in your left thigh.
13. Notice the sensations in your right foot and right toes.
14. Observe the sensations of the bottom of your right foot.
15. Notice the sensations of the top of your right foot.
16. Notice the sensations in your right ankle.
17. Check the sensations in your right calf.
18. Check the sensations in your right knee.
19. Notice the sensations in your hips and waist.
20. Notice the sensations in your abdomen.
21. Notice the sensations in your internal organs.
22. Notice the sensations in your rib cage as you breathe.
23. Notice the sensations in your chest.
24. Notice the sensations in the fingers of your left hand.
25. Notice the sensations in your whole left hand.
26. Notice the sensations in your left forearm.
27. Notice the sensations in your left elbow.
28. Notice the sensations in your upper arm.
29. Notice the sensations in your left shoulder.
30. Notice the sensations in the fingers of your right hand.
31. Notice the sensations in the palm of your right hand.
32. Notice the sensations in your right wrist.
33. Notice the sensations in your right elbow.
34. Notice the sensations in your upper right arm.
35. Notice the sensations on your right shoulder.
36. Notice the sensations on your both shoulders.
37. Notice the sensations on your neck.
38. Notice the sensations on the back of your head.
39. Notice the sensations in your left ear.
40. Notice the sensations in your right ear.
41. Notice the sensations of your chin.
42. Notice the sensations of the muscles in your face.
43. Notice the sensations of your teeth.
44. Notice the sensations in your tongue.
45. Notice the sensations of in your nose.
46. Notice the sensations of breathing through your nostrils.
47. Notices the sensations in your eyes and muscles around the eyes.
48. Notice the sensations in your eyebrows.
49. Observe the sensations on the top of your head.
50. Take a few minutes to spend with awareness of the body as a whole.
51. Now, gently open your eyes and extend attention to the room.
Meditating in Bed Can Be Done
By practicing these meditation exercises, you can finally meditate in bed.
If you try any of these practices, I’m interested to know if it went well for you.
If you have any questions or comments, I’d appreciate your replies below.